| While the most predominant symptoms of | | | | Since fibro fog is believed to be directly related to |
| fibromyalgia include widespread pain and persistent | | | | non-restorative sleep, putting all of one’s |
| fatigue, the resulting cognitive impairment of this | | | | resources into getting good, quality sleep is crucial. |
| condition may be its most maddening. | | | | In addition to seeking professional assistance (and |
| Commonly referred to as fibro fog, this symptom | | | | possible physician-prescribed sleep medications), |
| is a conglomeration of cognitive challenges. Fibro | | | | the following suggestions may be conducive to |
| fog is understood to be a physical symptom of | | | | getting a quality night’s sleep: |
| fibromyalgia, not a psychological one. While | | | | · Adhering to a regular sleep routine |
| research on fibro fog is scarce, experts agree | | | | – going to sleep and waking at the same |
| that it is not the result of Alzheimer’s | | | | time each day |
| disease, dementia, or other brain function | | | | · Providing a relaxing atmosphere prior to |
| deterioration condition. Of utmost importance is | | | | and during sleep |
| recognizing that fibro fog can be managed and | | | | · Limiting caffeine and food consumption |
| with the reduction of fibromyalgia’s other | | | | near bedtime |
| symptoms, the cloud of fibro fog will also fade | | | | · Listening to white noise prior to and |
| away. | | | | during sleep |
| Symptoms of Fibro Fog | | | | · Sleeping on a high quality mattress |
| Just as no two individuals experience fibromyalgia | | | | · For pain reduction, using pillows in bed to |
| in the same way, fibro fog also has a varying | | | | cushion any sore spots |
| range of indications, including: | | | | · Using natural sleep aids (always consult |
| · Mental confusion | | | | your physician) |
| · Fuzzy thinking | | | | In addition to focusing on getting restorative |
| · Short-term memory loss | | | | sleep, The Arthritis Foundation® shares nine |
| · Inability to concentrate or pay attention | | | | tips to minimize fibro fog’s impact during |
| · Language lapses | | | | the day: |
| Fibro Fog Causes | | | | 1. Repeat yourself. Repeat things to yourself over |
| The same lack of information as to | | | | and over again. Repetition will keep thoughts fresh |
| fibromyalgia’s origin also surrounds fibro | | | | in your mind. |
| fog. While a variety of causes have been | | | | 2. Write it down. Whether you write in a calendar, |
| proposed, including depression, decreased oxygen | | | | in a notebook or on sticky notes, if you’re |
| flow to the brain, certain medications, poor | | | | afraid you won’t remember something, |
| nutrition, and changes to the Central Nervous | | | | putting pen to paper can help. |
| System (CNS), most experts agree that sleep | | | | 3. Pick your best time. If there is something you |
| deprivation is the primary culprit of fibro fog. | | | | need to do that requires concentration and |
| Occurring at the deepest level of the sleep cycle, | | | | memory, such as balancing your checkbook or |
| individuals with fibromyalgia typically lack sufficient | | | | following a recipe, pick your best time to do it. |
| restorative sleep. We know that at the deeper | | | | Many people with fibromyalgia say they perform |
| levels of sleep, called delta wave sleep, a | | | | best early in the day. |
| person’s mind conducts internal | | | | 4. Get treated. Depression, pain and sleep |
| housekeeping. During delta wave sleep, newly | | | | deprivation can influence your ability to |
| acquired information is assimilated and integrated | | | | concentrate and remember. Getting your medical |
| into the brain. The inability to get sufficient delta | | | | problems treated may indirectly help your |
| wave sleep impairs the ability to recall information | | | | memory. |
| and operate at a normal level of mental efficiency. | | | | 5. Engage yourself. Reading a book, seeing a play, |
| Physical Link | | | | or working a complex crossword or jigsaw puzzle |
| Temporal lobe brain abnormalities appear to mimic | | | | can stimulate your brain and your memory. |
| the presentation of fibro fog. | | | | 6. Stay active. Physical activity, in moderation, can |
| According to Dr. Jay Seastrunk, a psychiatrist | | | | increase your energy and help lift your fibro fog. |
| specializing in fibromyalgia, if the temporal lobes | | | | Speak to your doctor or physical therapist about |
| are mismatched, there will be trouble with | | | | an exercise program that is right for you. |
| memory, recall and concentration. | | | | 7. Explain yourself. Explain your memory difficulties |
| “Cognitive dysfunction is a right temporal | | | | to family members and close friends. Memory |
| lobe phenomena. Multiple mood swings, trouble | | | | problems often result from stress. Getting a little |
| sleeping are all temporal lobe abnormalities. | | | | understanding from the ones you love may help. |
| Temporal lobe is responsible for understanding | | | | 8. Keep it quiet. A radio blasting from the next |
| what we hear, retrieving and restoring our | | | | room, a TV competing for your attention, or |
| memories even though the patient may feel they | | | | background conversation can distract your |
| have difficulty with their memory. The problem is | | | | attention from the task at hand. If possible, move |
| actually the retrieval of this information. Not being | | | | to a quiet place and minimize distractions when |
| able to find the word or you forget what you are | | | | you are trying to remember. |
| going to do, or blocking, is a left temporal lobe | | | | 9. Go slowly. Sometimes memory problems can |
| phenomena.” | | | | result from trying to do too much in too short a |
| Dr. Muhammad B. Yunus, a leading chronic fatigue | | | | period of time. Break up tasks, and don’t |
| syndrome and fibromyalgia researcher, suggests | | | | take on more than you can handle at once. |
| that SPECT (single photon emission computerized | | | | Stress and fatigue will only make the situation |
| tomography), PET (positron emission tomography) | | | | worse. |
| and BEAM (brain electrical activity mapping) scans | | | | Fibro Fog Hope |
| of the brain demonstrate that fibro fog is a | | | | As one of fibromyalgia’s most frustrating |
| physical anomaly. According to Dr. Yunus, | | | | components, there is hope for fibro fog sufferers. |
| “Cerebral blood flow imaging by SPECT, | | | | Understanding the following about fibro fog will |
| PET and BEAM have been reported to be | | | | allay many accompanying fears: |
| abnormal in a large majority of patients with CFS | | | | · You are not alone in suffering with fibro |
| (Chronic Fatigue Syndrome), showing a pattern | | | | fog |
| different from normal controls and those with | | | | · Fibro fog is not a psychological condition |
| depression. Results of SPECT, PET or BEAM | | | | · Fibro fog is likely a result of |
| studies specifically in fibromyalgia have not been | | | | non-restorative sleep disturbances |
| reported, but a good number of patients with | | | | · Improving sleep can reduce fibro fog |
| CFS who had these tests carried out with | | | | · There are many ways to reduce fibro |
| abnormal results also had fibromyalgia.” | | | | fog’s prominence in your life |
| When considering both Dr. Seastrunk and Dr. | | | | The best news of all is that many individuals |
| Yunus’ contributions, it is clear that fibro | | | | report that being committed to managing their |
| fog is represented by physically visible brain | | | | fibromyalgia (by integrating western medicine, |
| variances. | | | | alternative medicine and lifestyle changes), has |
| Managing fibro fog | | | | resulted in their fibro fog fading away. |